(832) 374-8844

W.O.D.

9-9-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Back Squat (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

2 Rounds for Time

100m Farmers Carry

– 50 Abmat Situps

100m Farmers Carry

– 50 Dynamic Pushups

100m Farmers Carry

– 50 Russian Twists (45/25)

100m Farmers Carry

– 50 Plate Ground to OH (45/25)
Farmers Carry – Dumbbell or Kettlebell (50/35)

9-6-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here
MOD – 1 C2B + 1 Ring Dip = 1 MU

9-5-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch (20 min E2MOM )

Full Snatch Triple not TnG

*Build to Heavy*

Metcon

Metcon (Time)

For Time: 100 Kettle Bell Swings (70/53)
*10 Burpee Penalty Each Break*

Lets see how much GRIT you have. Hold on for big sets!

9-4-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (Time)

For Time:

20 min CAP!
20 Deadlifts (275/215)

20 Power Cleans (225/155)

20 S2OH (185/115)

20 Power Snatches (135/95)

This should be heavy! Singles throughout is expected except on the S2OH. Try for as big of sets as possible on the S2OH.

9-3-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (8 X 3)

Build to Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
10 chest-to-bar pull-ups

30 back rack lunges (95/65)

50 double-unders

MOD – 2 to 1 single unders. 1 to 1 for pullups or ring rows

Move consistently – pick a pace a hold it throughout. Try and get the lunges unbroken or in as few sets as possible.

9-2-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30 min CAP!

MOD – 200m runs and 1/2 the reps

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Calories)

TEAMS of 2

7min AMRAP

– Max Calorie Row

– 200m Run

** Switch every time the runner returns

* Score is Calories rowed
REST 3min THEN…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 20 Weighted stepups 20″ box (45/25)

– 20 Overhead Plate Lunges (45/25)

** Switch as Needed
REST 3min THEN…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 10 Russian KBS (53/35)

– 10 Vups

** Switch after every round

8-30-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Andy”
25 Thrusters (115/85)

50 Box Jumps (24/20)

75 Deadlifts (115/85lb)

1.5 mile Run

75 Deadlifts, (115/85)

50 Box Jumps (24/20)

25 Thrusters (115/85)

Rx+

Wear a weight vest (20/14)

8-29-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP
4 Bar Muscle-Ups

20 Cleans (75/55)

4 Bar Muscle-Ups

16 Cleans (95/75)

4 Bar Muscle-Ups

12 Cleans (135/95)

4 Bar Muscle-Ups

8 Cleans (155/105)

4 Bar Muscle-Ups

4 Cleans (185/135)

4 Bar Muscle-Ups

3 Cleans (225/155)

4 Bar Muscle-Ups

2 Cleans (255/185)

4 Bar Muscle-Ups

ME Cleans (275/205)

MOD – C2B (2 to 1)

*Cleans are choice *